The Inner Critic - Flipbook - Page 34
Here is a guide:
i.
Begin by settling into a quiet calm, relaxed state. Notice your breath and let that become easy,
slow and relaxed. Notice your body, limbs, back and belly. (If you are familiar with doing a body
scan, that can be a good practice for settling.) There is no need to rush. Take your time with this
process.
ii.
Recall the language of the Inner Critic - the inner voice that you have heard. Characteristically it will
be judgemental, evaluative and/or critical. It will also have some sense of what ought to happen,
should happen or really must happen.
You may notice something like a desire to change
ourselves in some way - if only I were better at… stay patient.
iii. Begin by noticing how the voice is. Is there an image or a shape, colour, texture? Is there a bodily
sensation when you hear it? By inviting bodily awareness you provide the space for easier
communication and acknowledgement of what it is feeling, assessing, asserting.
iv. Can you nd a quality of openness, curiosity and wonder that you can gently oer towards the
critic. Bring gentle curiosity, bring loving-kindness, compassion.
v.
Can you sense whether it does indeed have some kind of fear or worry or concern. Turn towards
it and ask, “Might you be worried about me?” or you could try, “I wonder whether you are worried
about me?” “Would it help to tell me?”
vi. Begin a very gentle, empathic dialogue with it. Perhaps imagine it as a timid frightened kitten. It
might be lashing out, but underneath it is scared. This kind of patient, caring attention invites it to
soften and to share with you its biggest fears, worries or concerns.
vii. Maybe there is something that the critic doesn’t want for you? Is there something it doesn’t want
you to do – or something it doesn’t want to happen to you?
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